11/01/2024
Here are simple, natural ways to boost your lung health, improve breathing and keep your lungs in tip-top shape.
By Constantine Poulos, MD, Thoracic Surgery, Nuvance Health
Take a breath and appreciate your lungs: Ahhh. Most healthy adults breathe 12 to 20 times per minute while resting. You might not think about these breaths, because they happen so naturally. When we have trouble breathing, we are most aware of our lungs. Allergies or respiratory infections can strain the lungs temporarily, while other things like exposure to pollutants or smoking can damage them over time.
It’s never too late to take steps to improve your lung health! Here are the top ways to keep your lungs healthy — from deep breathing, to the best houseplants for clean air to exercise and staying hydrated. Plus, find out how to know if your lungs are functioning well and signs of trouble.
What are the top ways to improve my lung health?
Love your lungs by following these tips:
If you smoke, quit! The single best thing you can do for your lungs is to stop smoking. Your lungs will begin to heal over time, and you will notice improved breathing and less coughing. If you smoke and need help, call 1-800-QUIT-NOW (1-800-784-8669). You can also speak with your primary care provider for help quitting or finding a smoking cessation program near you.
Don’t vape either! While we need more research to know if vaping is less harmful than smoking, we do know it’s not safe. It’s never good to inhale potentially harmful substances into your lungs.
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Exercise regularly: Physical activity, especially aerobic exercise — walking, running, swimming — increases lung capacity and strengthens the muscles that help your lungs expand and contract. Evidence shows even a brisk 10-minute walk a day can benefit your health. Keep reading for more tips on exercise and lung health.
Stay hydrated: Drinking enough water helps keep the mucous membranes in your lungs thin, making it easier for them to function properly and for your body to eliminate toxins.
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Practice deep breathing: Spend a few minutes each day practicing deep-breathing exercises. This helps improve your lung capacity and can reduce feelings of breathlessness. One easy technique is slowly inhaling through your nose, holding for a few seconds and then exhaling fully through your mouth. Breathing apps are available on smartphones and smartwatches if you need any guidance or support. Keep reading to find more deep-breathing guidance.
Keep indoor air clean: In addition to using an air purifier, you can reduce indoor pollutants by regularly cleaning your home and avoiding harsh chemicals or aerosols. Houseplants like spider plants or peace lilies can also help improve indoor air quality.
Get regular wellness checkups: Your primary care provider listens to your lungs at annual checkups. They can detect any issues early, giving you the best chance for recovery.
Avoid polluted air: Be mindful of air quality, especially if you live in a city or near industrial areas. Avoid outdoor activities on high-pollution days and wear a mask if you must be outside. Many weather apps and reports include the air quality index.
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How do I know if my lungs are healthy?
It’s easy to take your lungs for granted until you notice changes in your breathing. But how do you know if your lungs are in good shape? Here are some signs your lungs are functioning well.
You can easily take deep breaths: If you inhale deeply without tightness or wheezing, your lungs are likely functioning well.
You can stay active without shortness of breath: If you can still talk during moderate exercise, like a brisk walk, your lungs handle oxygen demands efficiently.
You recover quickly after physical activity: Healthy lungs should help you recover your normal breathing rate within a few minutes after a workout or any strenuous activity.
No persistent cough: While occasional coughing is normal, especially to clear your airways, a persistent or chronic cough might indicate a lung issue.
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What are the signs my lungs are unhealthy?
Visit your doctor if you regularly experience any of the following signs of possible lung conditions:
Shortness of breath: If you experience shortness of breath with minimal activity or while resting, it could be a sign of lung problems.
Wheezing: Narrowing or inflammation of your airways could cause wheezing or whistling sounds when you breathe, indicating an issue like asthma or COPD (chronic obstructive pulmonary disease).
Frequent respiratory infections: If you frequently get colds, bronchitis or pneumonia, it could signal that your lungs are not working as efficiently as they should.
Chronic cough: See your doctor if you have been coughing for a few weeks or longer, especially if you have symptoms such as greenish-yellow phlegm, wheezing, shortness of breath or chest pain when you breathe.
What foods are good for my lungs?
Did you know certain foods could support lung health? Adding these to your diet can provide your lungs with essential nutrients:
Leafy greens: Kale, spinach and Swiss chard are rich in antioxidants and vitamins like C and E, which help reduce lung inflammation and can improve overall lung function.
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Berries: Blueberries, raspberries and strawberries are delicious sources of antioxidants that can protect your lungs from oxidative stress.
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Nuts and seeds: Almonds, sunflower seeds and walnuts contain magnesium, which supports lung function by helping your respiratory muscles relax.
Fatty fish: Salmon, mackerel and sardines are high in omega-3 fatty acids, which reduce inflammation and improve breathing efficiency.
What to drink for healthy lungs?
Hydration plays a key role in lung health. Here are some beverages that may help detox your lungs and keep them functioning optimally:
Water: Simple but effective! Staying hydrated helps thin mucus in the lungs, making breathing easier.
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Green tea: Rich in antioxidants, green tea can help reduce lung inflammation and protect against certain lung diseases.
Ginger tea: Ginger has anti-inflammatory properties that may help reduce lung irritation and improve circulation, making it easier for your lungs to function.
Turmeric milk: This warm, anti-inflammatory drink can help clear out lung congestion and support your respiratory system.
What are natural remedies to clear the lungs?
If you have a respiratory infection, such as a cold or pneumonia, the following natural remedies may help ease your symptoms.
Steam therapy: Inhaling steam from a bowl of hot water can help open your airways and break down mucus, making breathing easier.
Essential oils: Eucalyptus and peppermint oils can help ease respiratory congestion. Adding a few drops to a diffuser or in the shower can relieve stuffiness or sinus pressure.
Always speak with your doctor before trying any new therapy.
Exercise and lung health
Exercise plays a critical role in maintaining lung health. Regular physical activity can boost lung function, increase lung capacity and improve overall endurance. Some of the best exercises for lung health include:
Aerobic activities: Walking, jogging, swimming or cycling all help your lungs work harder and strengthen them over time.
Anaerobic interval training: Anaerobic means “absence of free oxygen,” so your heart and lungs must work harder during this type of exercise. By working harder, the muscles can strengthen. Incorporating short bursts of high-intensity activity, followed by rest periods, can help improve your lung endurance and overall respiratory fitness. Incorporate jumping jacks, walking up stairs or other short bursts of energy throughout your day.
Breathing exercises: As mentioned earlier, deep-breathing exercises can help expand lung capacity. Practicing yoga, Pilates and Tai Chi involves controlled breathing and can benefit your lungs.
Breathing techniques for lung health
Breathing techniques are an effective way to improve lung health. Extra bonus: You can practice deep breathing anytime, anywhere. Here are some practices that can help:
Diaphragmatic breathing: Also known as “belly breathing,” this technique strengthens the diaphragm and improves oxygen exchange. To practice, sit comfortably or lie down. Place one hand on your chest and the other on your belly, then breathe in deeply through your nose, letting your belly expand.
Pursed lip breathing: This technique helps control shortness of breath and improves lung efficiency. Inhale through your nose and then exhale slowly through pursed lips, as if you’re blowing out a candle.
Box breathing: Used by athletes and even Navy SEALs, this technique involves inhaling for four counts, holding your breath for four counts, exhaling for four counts and holding again for four counts. It’s great for reducing stress and increasing lung capacity.
The bottom line: Taking care of your lungs matters because they breathe life into your body and mind. You can keep your lungs in great shape by staying active, practicing deep breathing and incorporating lung-healthy foods and beverages into your diet. Simple lifestyle changes and natural remedies can go a long way in boosting your lung health and helping you breathe easier for years to come.